CrossFit
WARM-UP
4 ROUNDS
:15 Jumping Jacks
:15 Bootstrappers
:15 Groiners
:15 Air Squats
Into…
2 ROUNDS
100m Run
5 BB Deadlift
10 Elbow Punches
5 Muscle Clean
Front Squat
5-5-5-5-5-5-5
Start Light and Build to a Heavy over the sets
Workout
12 Min EMOM
Run 200M
Max Reps Hang Squat Clean (185/135)(135/95)
Zoom
DAILY-5 WARM-UP
AMRAP x 5 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
EMOM x 8 MINUTES
MIN 1 - :50 Plank Hold
MIN 2 - :50 Up-Downs
WORKOUT
4 SETS FOR MAX REPS
1:30 - Burpees Over DB
1:30 - DB Slides
1:30 - Single DB Up-Down +
Overhead*
-1:30 Rest b/t Sets-
*1 Rep = DB Up-Down on one-side
then DB to Overhead. Switch arms
every rep.
FINISHER
3 SETS
:30 DB Hammer Curls
:30 Alt. DB High Pulls
:30 DBL DB Overhead Hold
:30 Rest
Boot Camp
2 Rounds
3 Minutes per station
Station 1
Run 400m
Rest remainder of time
Station 2
50 Situps
Rest remainder of time
Station 3
25 Box Jumps
Rest remainder of time
Rest 1 min Between Rounds